general warmup (15 minutes)
shielded front pullovers x 24 reps
double club lateral press x 12 reps
2 hand side swings x 40 reps
long cycles x 30 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
2 hand pause squat cleans set up and light practice
strength (20 minutes)
2 hand pause squat cleans x 5 reps x 5 sets
conditioning/accessory work (1 round)
sliders x 20/20 reps